Spinning is without a doubt one of the most famous sports activities in gyms, and it is not for less. spinning combines hard training, companionship and fun; reasons why it has become so popular.
Spinning is a collective class of very high intensityso if you want to get started, these are the suggestions we give you before your first class.
How to choose YOUR GYM well
Introduce carbohydrates an hour or two before class
When we talk about high-intensity exercises, carbohydrates are the main source to be able to perform properly and that fatigue takes time to appear. It is true that on many occasions we eat more carbohydrates than we need, but this occasion deserves it.
The type of carbohydrates that we have to introduce does not have to be simple (sugar). In fact, it is counterproductive to introduce this type of food because we would be displacing other foods that are rich in vitamins and minerals.
We can introduce foods such as legumes, whole grains, fruits, tubers, etc. As for the amount, it should not be very high to avoid digestive problems when we are doing the exercise, so between 1-1.5 grams of carbohydrates per kilogram of body weight would be the best. For example, if you are a person who weighs 60 kilograms, entering between 60-90 grams of carbohydrates would be normal.
Stay hydrated before, during and after
Hydration is very important when it comes to intense training. Now only a dehydration of 1-2% is already capable of making you lose a lot of performanceso it is very important that you not only maintain hydration during exercise, but also before and after it.
We suggest that before going spinning you drink about half a liter of water, during training, ingest between 200-300 milliliters every 20 minutes and after finishing the training, drink the same amount of liquid as the weight we have lost during the class. In other words, if at the beginning of the class we weighed 60 kilograms and now we weigh 59.5 kilograms, we will have to introduce half a liter of water to be fully hydrated.
Introduces mineral salts into the water
When we sweat we not only lose water, but also mineral salts such as sodium, potassium, chlorine, etc. Part of maintain good performance When we do spinning, it is not only based on the liquid that we recover, but also in the mineral salts that we replenish.
In addition, it is not only good for our sports performance, but also to retain a greater amount of liquids during sports practice.
take a towel
Hygiene is very important for everything, especially when you are going to do physical exercise and there are other people who are going to use the material behind you.
In addition to hygiene, it is important to take a towel to dry our sweat, which can get very heavy. Sweat is capable of irritating the skin, bothering if it gets into the eyes and causing us to pay more attention to itching than spinning.
Wear clothes you are comfortable in
You have to bear in mind that when it comes to spinning you are going to repeat the same movement patterns for 45 minutes, or as long as a class takes, so it is important that when wearing sportswear, you know reliably that It is of quality and will not cause you any inconvenience.
The pants must be from fair width, because those with a mouth that is too wide can be the culprits of hooking up with the pedal; the sneakers They must also have some special characteristics to be able to affirm and hold the foot without problems on the pedals. The ideal is to avoid those that have laces at the base and prefer those that have firm soles that support and give security on the pedal; and finally T-shirts must be breathable such as those recommended for all kinds of sports activities, which allow the elimination of sweat from the body, since it is a sport in which you sweat a lot.
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